Feeling anxious and regretful after drinking alcohol is known as hangxiety. The day after drinking, you may obsess over things you said or did while under the influence.
Alcohol lowers inhibitions, leading you to say or do things you normally wouldn’t. The next day, memories of this can trigger feelings of embarrassment, anxiety and shame.
Several factors contribute to hangxiety:
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- Alcohol affects neurotransmitters like serotonin and dopamine, causing anxiety when levels fall.
- Lack of sleep from a late night drinking leaves you more vulnerable to anxiety.
- Social situations while drinking are temporarily enjoyable but leave you analyzing interactions later.
Ways to cope with hangxiety:
- Distract yourself with focusing activities like exercise.
- Talk to a trusted friend to gain perspective.
- Drink in moderation and hydrate while drinking to minimize hangxiety in the future.
Long term, consider activities other than drinking to unwind and socialize. These can contribute to a healthier lifestyle with more balance.
What Is Hangxiety?
Hangxiety refers to the feelings of anxiety, worry, and dread that hit the morning after a night of heavy drinking. As the alcohol leaves your system, neurotransmitters that were suppressed come roaring back, and you may experience an onset of anxious thoughts and emotions.
The causes of hangxiety are multifaceted. Alcohol releases dopamine, the “feel-good” hormone in your brain. But as your blood alcohol level drops, dopamine levels plummet too, creating a temporary imbalance. You may also experience changes in other neurotransmitters like GABA that can influence your mood and stress levels.
Dehydration and lack of sleep – common side effects of a night of drinking – can also exacerbate feelings of hangxiety. Your body is depleted of vital nutrients and in need of rest, but your mind is racing with distressing thoughts. This combination of physical stress and mental anguish creates the perfect storm for an anxiety hangover.
The symptoms of hangxiety can range from mild uneasiness to a full-blown panic attack. You may feel excessive worry, dread, or doom. Physical signs include a racing heart, sweating, shaking, and nausea. Irrational thoughts that you can’t control may start swirling in your mind. The anxiety usually peaks within the first few hours of waking but can linger for an entire day.
The only surefire cure for hangxiety is time. Drink plenty of water, get some rest, and be gentle with yourself. The imbalance in your body and mind will correct itself. If symptoms feel unbearable, try light exercise like yoga or a walk outside in nature. Connecting with others who support you can also help lift your mood and ease worried thoughts. The hangxiety will pass, but next time you may want to think twice about those last few rounds at the bar.
Common Symptoms of Hangover Anxiety
Racing thoughts
The morning after heavy drinking, your mind may feel like a hamster on a wheel. You can’t stop the anxious thoughts from spinning out of control. What did I say last night? Did I offend anyone? Why did I drink so much? These racing thoughts are a hallmark of hangxiety.
Feeling on edge
You may feel unusually irritable, restless or “on edge” the day after drinking. Your nerves feel frayed and you have a hard time relaxing. Little things that normally wouldn’t bother you suddenly make you feel stressed or snappy. This is a result of the alcohol withdrawal and its effects on your mood and stress levels.
Difficulty concentrating
Hangovers sap your cognitive abilities, making it hard to focus or think clearly. This mental “fog” fuels anxious thoughts and worries, making them feel more prominent and harder to rationalize away. Even routine tasks like work or chores feel challenging when you’re battling hangxiety.
The anxiety and worry you feel the morning after drinking too much is a normal response to the physical and emotional affects of an alcohol hangover. Be gentle with yourself, stay hydrated, rest and allow your body and mind to heal. The hangxiety will pass as the alcohol leaves your system and your mood stabilizes.
If excessive drinking and anxiety are ongoing issues, consider speaking to a medical professional about treatment options.
Why Alcohol Causes Anxiety the Next Day
The morning after knocking back a few too many drinks, you may wake up with a pounding headache and a sense of dread. This is known as “hangxiety”—that anxious, worried feeling you get the day after heavy drinking. There are a few reasons why alcohol leads to increased anxiety and worry the following day.
Alcohol disrupts your sleep.
While drinking may make you drowsy, the sleep you get isn’t high-quality. Your body has to work hard metabolizing the alcohol in your system, preventing you from getting truly restful sleep. Lack of sleep is a common trigger for anxiety and feelings of being overwhelmed.
Your brain chemistry is out of whack.
Alcohol causes a spike in feel-good neurotransmitters like dopamine and endorphins, giving you a temporary mood boost. But the day after, your brain struggles to regulate these chemicals again. This can lead to feelings of worry or depression. Alcohol also inhibits the calming neurotransmitter GABA, and when its effects wear off you may experience rebound anxiety.
You’re dehydrated and depleted.
Excessive alcohol consumption leads to dehydration, electrolyte imbalance, and low blood sugar—all of which can make anxiety symptoms worse and mood more unstable. Drinking also depletes your body and brain of essential nutrients like B vitamins that help regulate mood and stress levels. Replenishing nutrients and staying hydrated the day after drinking can help ease hangxiety.
Alcohol withdrawal.
For heavy or long-term drinkers, hangxiety may actually be a mild form of alcohol withdrawal. Stopping or reducing alcohol intake causes a drop in GABA and a spike in adrenaline, leading to increased anxiety, restlessness, and racing thoughts. The only way to prevent withdrawal-related hangxiety is to avoid excessive alcohol use in the first place.
The good news is hangxiety is usually temporary, lasting around 24 hours as your body and brain chemistry stabilize. Drinking plenty of water, eating healthy foods, limiting caffeine, and getting light exercise can all help you feel better faster. The best way to prevent future bouts of hangxiety, though, is to avoid binge drinking and drink in moderation.
Tips to Prevent and Treat Hangxiety
Limit Alcohol Intake
The best way to avoid hangxiety is to not drink too much in the first place. Slow down your drinking by alternating alcoholic drinks with water or other non-alcoholic beverages. Stop drinking at least an hour before bedtime so your body has time to metabolize the alcohol in your system. The less you drink, the less severe your hangxiety is likely to be the next day.
Get Enough Sleep
Aim for 7 to 8 hours of sleep after a night of drinking. Lack of sleep can intensify feelings of anxiety and regret. Sleep helps your body and mind recover from the effects of alcohol. Waking up well-rested will put you in a better state of mind to cope with any negative emotions you may experience.
Stay Hydrated and Eat Nutritious Foods
Drink plenty of water and eat foods high in potassium, vitamin B6, and folate. Bananas, sweet potatoes, salmon, and eggs can help restore depleted nutrients. Replenishing electrolytes and vitamins will minimize hangxiety symptoms like headache, nausea, and irritability. Staying hydrated also helps flush out toxins from the alcohol still left in your body.
Practice Self-Care
Do something kind for yourself like light exercise, meditation, or yoga. Engaging in relaxing activities releases feel-good hormones that combat stress and anxiety. Take a warm bath, get a massage, or call a friend. Shift your mind from dwelling on your anxiety and do things that boost your confidence and self-worth. You’ll feel less troubled and more in control of your thoughts and emotions.
With the proper precautions and post-drinking remedies, you can avoid or lessen the severity of hangxiety episodes. Remember that feelings of anxiety and worry are normal after heavy alcohol use, so be gentle with yourself. Take a deep breath and focus on recovery. This too shall pass!
FAQs About Hangover Anxiety
Is hangover anxiety normal?
Absolutely. The anxiety and dread you feel the morning after a night of heavy drinking is very common and known as hangover anxiety or hangxiety. The alcohol from the night before has left your body, but it has disrupted your brain chemistry and hormone levels, often leading to feelings of anxiety, worry, and panic. The good news is these feelings are temporary and will subside as your body regulates itself again.
Why am I feeling so anxious after drinking?
There are a few reasons why alcohol can induce feelings of anxiety and panic the next day:
- Alcohol impacts your brain’s neurotransmitters like GABA that regulate mood and stress. As your body metabolizes the alcohol, these neurotransmitters go into overdrive, causing anxiety and worry.
- Drinking also causes a spike in cortisol, the stress hormone. The cortisol levels remain high even after the alcohol leaves your system, leading to hangover anxiety.
- Dehydration from alcohol causes your blood sugar to drop, which can trigger the body’s fight or flight response. This physiological stress reaction makes anxiety and panic more likely.
Will the anxiety go away?
Yes, hangover anxiety is temporary, even though it does not feel that way when you’re experiencing it. The anxiety will subside on its own in 12 to 24 hours as your body and brain chemistry regulate themselves. In the meantime, get extra rest, drink plenty of water, eat healthy foods, and avoid caffeine which can worsen symptoms. You can also try relaxation techniques like deep breathing, meditation, or light exercise which help calm anxiety and stress. If anxiety from drinking is an ongoing issue, consider speaking to a doctor.
You’re Not Alone
If you’ve found yourself tossing and turning the night after a night out, you’re not the only one. “Hangxiety” refers to feelings of anxiety, worry, and dread the day after heavy alcohol consumption. Many people experience racing thoughts, embarrassment over their behavior, fear of how they may have acted, and a sense of losing control.
Hormones and Chemistry
Alcohol acts as a depressant while you’re drinking, but once it leaves your system, your body experiences a rebound effect. Stress hormones like cortisol spike, while feel-good hormones like GABA and serotonin drop. This chemical imbalance, combined with dehydration and lack of sleep, creates the perfect storm for anxiety and worry.
Conclusion
So hangxiety is real. Those racing thoughts and regret after drinking are your brain’s reaction to alcohol. Don’t beat yourself up too much over what you said or did. We’ve all been there. Hydrate, rest, and maybe take a break from alcohol for a while. The anxiety will pass. Next time, stop drinking earlier or have water between drinks. Your future self will thank you.
Sources
• SAMHSA – Substance Abuse and Mental Health Services Administration – Alcohol use Fact Sheet
• National Institute on Alcohol Abuse and Alcoholism
• Anxiety and Depression Association of America
